Dr. Michael Greger's Daily Dozen
Increasing plant-based eating while moving away from the habit of eating animals can be challenging. Where do you start? How do you know you’re getting your protein, calcium, and omegas?
Dr. Michael Greger’s “Daily Dozen” is a good place to start. The list below shows foods to add each day to get the nutrients and fiber needed to fuel and clean our body. If you are active, add more servings to get the calories in.
Hate tracking? Me, too. The list can be used initially as a tool to get you into a routine and to think about how to add more nutrients to your meals. Then tracking isn’t necessary.
He has a free phone app if that helps.
Because going plant-based successfully isn’t just about what you stop eating, it’s also about what you START eating to ensure you get the calories, fiber, healthy fats, omegas, vitamins, minerals, protein, “good” carbohydrates, and hydration. 🎯
BEANS - 3 daily servings
1/4 c hummus or bean dip
1/2 c cooked beans, split peas, lentils, tofu, or tempeh
1 c fresh peas or sprouted lentils
BERRIES - 1
1/2 c fresh or frozen
1/4 c dried
OTHER FRUITS - 3
1 medium-sized
1 c cut-up
1/4 c dried
CRUCIFEROUS VEGETABLES - 1
1/2 c chopped
1/4 c Brussels sprouts, broccoli
1 T horseradish
Includes: arugula, bok choy, cabbage, kale, mustard greens, radishes, turnip greens, watercress
GREENS - 2
1 c raw
1/2 c cooked
Includes: arugula, beet greens, collard greens, mesclun mix, mustard greens, sorrel, spinach, Swiss chard, turnip greens
OTHER VEGETABLES - 2
1 c raw leafy vegetables
1/2 c raw or cooked non-leafy vegetables
1/2 c vegetable juice
1/4 c dried mushrooms
Includes: artichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms, okra, onions, pumpkin, purple potatoes, sea vegetables (arame, dulse, nori), snap peas, squash, sweet potatoes/yams, tomatoes, zucchini
FLAXSEEDS - 1
1 T ground
NUTS AND SEEDS - 1
1/4 c nuts or seeds
2 T nut or seed butter
HERBS AND SPICES - 1
1/4 tsp turmeric
Any other (salt-free) herbs and spices you enjoy
WHOLE GRAINS - 3
1/2 c hot cereal or cooked grains, pasta, or corn kernels
1 c cold cereal
1 tortilla or slice of bread
1/2 a bagel or English muffin
3 c popped popcorn
Includes: barley, brown rice, buckwheat, millet, oats, whole-wheat pasta, popcorn, quinoa, rye, teff, wild rice
BEVERAGES 5
1 glass (12 ounces/350 ml) = 1.5 cups [5 x 1.5 = 7.5 cups] … so approx 7-8 cups per day
Includes: water, teas, coffee, hot chocolate
EXERCISE - 1
90 minutes of moderate-intensity activity
40 minutes of vigorous-intensity activity
Vitamin B12: supplements 2,500 mcg per week -or- 250 mcg daily, “cyanocobalamin”
Vitamin D: Moderate sun exposure (no burns) or 2,000 IU supplements “D3”
{250 mg daily of pollutant-free (yeast or algae-derived) long-chain omega-3 fatty acids (EPA/DHA)}
